Nā ʻano maʻamau o ke Kale a pehea e kuke ai me lākou

Anter

• Kale Kale
• ʻO Kale ka ʻulaʻula (a ʻulaʻula Lūkia)
• Lacinato (a i ʻole Tuscan a i ʻole Dinosaur) Kale
• Redbor Kale
• ʻO Kale Baby
• Nānā no

ʻO Kale ka mea kanu ʻoi aku ka wela ma hope mai, ʻeā, mau loa. Inā ʻoe e hōʻaiʻē i nā meme "Keep Calm and Kale On" ma ka pūnaewele āpau a i ʻole ʻo Beyoncé's Kale sweatshirt, hoʻokahi mea i maopopo: ʻo kēia lau ʻōmaʻomaʻo i kēia manawa he hōʻailona moʻomeheu.

Akā inā ʻoe e haʻuki i kahi pālule cheeky "Mai kale my vibe", pono ʻoe e hoʻopololei i kāu mau ʻoiaʻiʻo kale-me ka nui o nā ʻano kale. ʻAe, ʻoiaʻiʻo. (Eia kekahi mau mea pūʻiwa āu e ʻike ʻole ai e pili ana i ka kale.)

ʻOiai piha nā kales āpau me nā huaora a me nā minelala (e like me ka vitamina K a me ka hao), ʻike i kāu mau ʻano kale hiki ke maʻalahi ka hoʻonui ʻana i kēia veg i kāu papaʻai. Ma aneʻi, nā ʻano kale like ʻole a pehea e hiki ai iā lākou ke kale maikaʻi i kou ola.

Kale Kale

ʻOi aku ka maikaʻi no: Chips a me ka kuke maʻamau

ʻO ka kale curly ka mea maʻamau-ʻike paha ʻoe iā ia ma ke ʻano he hoʻonaninani ma kāu pā ma kahi hale ʻaina, i nā saladi, a me ka pala. Akā ʻoiai he #basic ia, pono e ʻike ʻia nā kale curly.

"ʻO kēia kale, e like me ka nui o ka kale, kiʻekiʻe i ka pāhare potassium, wikamina B6, a me nā mea ʻē aʻe he nui loa, he mea ʻono loa loa ia, a ʻawaʻawa / ʻākena hoʻi," wahi a ka mea ʻai palapala i hoʻopaʻa ʻia ʻo Mariana Daniela Torchia, Ph.D. E like me nā kales ʻē aʻe, kiʻekiʻe pū kekahi i nā huaora K, C, a me B a me nā fiber a me nā antioxidants. (He ʻoi aku ka nui o ka wikamina C ma mua o ka ʻalani!)

ʻO ia ka kale maʻamau āu e ʻike ai i ka hale kūʻai, ʻūlū ʻia i loko o nā ʻeke a i ʻole nā ​​pahu a i ʻole nā ​​pūpū i ka ʻāpana hua hou. He ʻōmaʻomaʻo ʻōmaʻomaʻo me nā wili curly ma kēlā me kēia lau a loaʻa iā ia nā kumu ʻoi loa-paʻakikī (kahi āu e makemake ai e hemo ma mua o ka kuke ʻana a me ka ʻai ʻana paha). ʻOiai ʻoi aku ka paʻakikī o kēia ma mua o nā kales ʻē aʻe, pono ʻoe e lomilomi iā ia me kahi citrus a i ʻole ka mea acidic e wāwahi ai inā ʻai ʻoe i ka maka, e like me ka salakeke.

Ma muli o ka liʻiliʻi o ka crinkly o kēia ʻano kale ma mua o nā kales ʻē aʻe a no ka crispy o ka ʻaoʻao curly i ka umu, hiki iā ʻoe ke hana i nā ʻāpana kale nui me kēia ʻano, i ʻōlelo ʻo ia. (E hoʻāʻo i kēia papa hana ʻai kale kale maʻalahi inā ʻaʻole ʻoe.)

ʻO Kale ka ʻulaʻula (a ʻulaʻula Lūkia)

ʻOi aku ka maikaʻi no: Smoothies a me salakeke

ʻO kā kale ʻulaʻula a he ʻulaʻula Lūkia paha kahi ʻono like loa me ka kale curly akā-koho ʻoe iā ia! Pālahalaha nā lau ma mua o nā kale curly (e like me nā lau arugula) a hiki ke ʻōmaʻomaʻo a hina-ʻōmaʻomaʻo i ke kala. ʻO ka kale ʻulaʻula ke manaʻo ʻia he kale momona loa, kahi e kūpono ai no ka ʻai maka ʻana.

E hoʻohana iā ia i nā wai inu, nā mea leʻaleʻa, a me nā salakeke - e lomilomi wale a palupalu i nā lau me kou mau lima e wāwahi i ka fiber a maʻalahi hoʻi no ka digestion, wahi a Torchia. E ʻoki hoʻi i nā kumu lalo mānoanoa, no ka mea, chewy a ʻawaʻawa loa lākou, i ʻōlelo ʻo ia. (ʻOiai palekana ka ʻai ʻana, inā makemake ʻoe; ʻoki wale i ʻāpana liʻiliʻi a ʻū.)

Lacinato (a i ʻole Tuscan a i ʻole Dinosaur) Kale

ʻOi aku ka maikaʻi no: Salads a me ka kuke ʻana

Heʻeleʻele loa kēia kale i ke kala, kahi lahilahi i ke ʻano a me nā helehelena, a he mau wrinkle (akā ʻaʻole curls). "Kuke ʻia a maka no nā salakeke, akā ʻoi aku ka lahilahi o kona lau a ʻoi aku ka maʻalahi o ka ʻai ʻana ma mua o nā ʻano kale ʻē aʻe, ʻoi aku ka paʻakikī," i ʻōlelo ʻo ia. E waiwai iki i ka ʻono a me ka chewier ma mua o nā kales ʻē aʻe.

No ka ʻai ʻana, hemo i nā koʻokoʻo a lomilomi i nā lau (maikaʻi maikaʻi mau kēia no ka mea hoʻomaka ka hana o ka wāwahi ʻana i ka fiber), ʻōlelo ʻo ia. "No kahi salakeke, e hoʻāʻo e ʻokiʻoki i mau ʻāpana lahilahi a hoʻohui i kahi aila punahele me nā flakes chili a kāwili ʻia i ka kālika," i ʻōlelo ʻo ia. Koho: Hoʻohui i kahi liʻiliʻi o ka vineka balsamic, ʻoiai ke kōkua ka waikawa o ka vīnega e palupalu i ka lau kale, wehewehe ʻo ia. (No kahi papa kuhikuhi piha, e hoʻāʻo i kēia salakeka kale me ka lole turmeric.)

Loaʻa iā ia kahi ʻono tannin-like, akā hoʻemi ʻia i ka manawa i kuke ʻia-no laila inā hōʻoia ʻia i ikaika loa i ka salakeke, hiki iā ʻoe ke kuke iā ia no kahi ʻono momona a momona hoʻi, i ʻōlelo ʻo ia.

Redbor Kale

ʻOi aku ka maikaʻi no: Soups a i ʻole sautéing

He mea haʻi ʻōlelo ʻo Redbor kale: He kala poni hohonu a me nā lau super-curly. Akā ʻaʻohe noshing ma kale redbor kale, ke ʻole ʻoe makemake i kahi ʻōpū. "Makemake ʻoe e kuke i kēia mea no ka mea mānoanoa a pono e palupalu i nā sopa a i ʻū ʻia i ka broth no kahi ʻono maikaʻi loa," i ʻōlelo ʻo ia.

E hoʻolei wale iā ia i loko o kahi sup (e like me kēia kale detox sup) a ʻūlū e palupalu, a i kī ʻia i kahi ʻaoʻao ʻaoʻao wikiwiki: Hoʻohui i 2 punetēpō o ka aila ʻoliva, ʻelua punetēpu o ka vīnī cider apple, 1/8 teaspoon o ka paʻakai, a lomilomi i nā lau a hala iki lākou. Hoʻohui i kahi pepa liʻiliʻi a me ka pauka kālika no ka ʻono, a laila palu, a ua pau ʻoe.

Aia i loko o kēia kale kahi antioxidant i kapa ʻia ʻo alpha-lipoic acid (ALA), hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō i ke kanaka me ka maʻi diabetes, a hoʻonui i ke olakino puʻuwai, wahi a Torchia. Bonus: He topper maikaʻi loa ia no nā pizza a me nā palaoa pālahalaha, ʻoiai ke waiho nei kona kala i mea hoʻonani Instagram-hiki maikaʻi loa. (E nānā pū: no ke aha ʻoe e ʻai ai i nā meaʻai?)

ʻO Kale Baby

ʻOi aku ka maikaʻi no: Salads a i ʻole nā ​​mānoanoa

ʻO kale kale pēpē kekahi o nā kales maʻalahi loa e loaʻa ma ka hale kūʻai (ʻo ka maʻa mau i nā pahu i hoʻopaʻa mua ʻia a i ʻole ʻeke, kokoke i nā greens saladi) a ʻo ia hoʻi, he mea maʻalahi ke hoʻohana. Ua like ia me ka kale curly e pili ana i ka helehelena a me ka ʻono, akā ʻoi aku ka liʻiliʻi o kona mau lau a lahilahi i ke ʻano-no laila ʻaʻole pono ʻoe e lomilomi e like me ka kale curly, wahi a Torchia.

Ma muli o ka palupalu o kale pēpē, maikaʻi ia no ka ʻai maka ʻana. Hiki iā ʻoe ke hoʻohana iā ia no nā mea leʻaleʻa a me nā saladi a i ʻole me ke kāhiko. Inā koho ʻoe e kuke, ʻaʻole pono ia i ka manawa e like me nā kales ʻē aʻe-a makemake paha ʻoe e noʻonoʻo hou i ka kuke ʻana iā ia, no ka mea e kuke i lalo, e like me nā greens pēpē ʻē aʻe. (E noʻonoʻo e hoʻohui i ka kale pēpē i kekahi o kēia 10 mau papa hana hoʻomākeʻaka ʻōmaʻomaʻo a i ʻole kēia kale a me gin cocktail ma kahi.)

Nānā no